Hello Friends, today we will talk about Virat
Kohli Diet and Workout Plan. Virat Kohli’s Fitness Routine and Full Diet
Plan, And This Is What He Would Eat As His Cheat Meal. Hard work, discipline and perseverance- this
is what the legends are made of! While some say it is their talent and luck
which make some people successful and famous in their respective fields, it is actually
their sincere devotion towards achieving certain goals and skills set which make them what
they are. Well, one such living legend who is a perfect
combination of all these qualities is none other than the cricket world’s champion
Virat Kohli. With his power-packed performances in all
three formats of cricket and numerous records in his kitty, the Indian cricket team’s
captain is an inspiration for all young aspiring cricketers out there. Let us have a look at his fitness routine,
diet regime, what all he does to keep himself so fit. An incident that changed Virat Kohli’s perspective
towards fitness. The well-toned body that Virat Kohli proudly
flaunts today was not always like this. During the initial years of his career as
an international cricketer, he did not take fitness too seriously and was not as fit as
he is today. One of the key turning points was a casual
chat with Duncan Fletcher, former coach of Indian cricket team, which prompted him to
take things more seriously. In one of his interviews with The Telegraph,
Virat opened about this conversation with Fletcher. Here is what he said: “Duncan told me once that he feels cricket
is the most unprofessional of professional sports.” “You can have the skill but do not think
you need to train as much as a tennis player. But I realized if you want to stay on top
playing three formats in this day and age, you need a routine. You need a set pattern of your training, the
way you eat, how healthy and fit you need to be. Being fitter made me mentally stronger. It was like a direct connection.” And, it was after a poor experience in Indian
Premier League (IPL) series in 2012, he realized the importance of staying fit and hence, started
taking things more seriously. He told:
“It changed in 2012. I had great tours to Australia and scored
180 against Bangladesh and went into the IPL thinking: ‘Wow this is going to be a great
season for me’. I wanted to make it my tournament and dominate
the bowlers. I really struggled.” Telling the reason behind this struggle, he
added: “My training was horrible, I ate so bad,
I was up until late, I was having a drink or two regularly. It was a horrible mindset. The season ended and I was so thankful it
was over. I went home, came out of the shower one day
and looked at myself in the mirror and said ‘you can’t look like this if you want
to be a professional cricketer.’ I was 11 or 12kgs heavier than I am now, I
was really chubby. I changed everything from the next morning
from what I eat to how I train. I was in the gym for an hour-and-a-half every
day, working really hard, off gluten, off wheat, no cold drinks, no desserts, nothing. It was tough.” As Virat changed his lifestyle and started
training, a new kind of struggle came in his life, which he explained: “For the first two months, I felt I wanted
to eat the bed sheet when I went to sleep because I was so hungry. I was craving taste. I was craving delicious food. But then I saw the results. I felt quick around the field. I would wake up in morning and feel like I
had energy.” Shedding more light on how this changed lifestyle
improved his game, Kohli said: “From 2015, I changed my training again. I started lifting, snatching, cleaning and
dead lifting. It was unbelievable. I saw the result. I remember running after a ball in a Test
series in Sri Lanka and I felt more power in my legs. It was, like, ‘wow’. This training is addictive. It has taken my game to another level.” Needless to say, Virat Kohli’s hard work
and dedication towards fitness paid off well and today, he is one of the fittest cricketers
in the world. Not just that, as the captain of the Indian
cricket team, he even keeps motivating his team members to take fitness seriously, as
it will help them up their game. Virat Kohli Workout Routine. 1. Gym. So, what exactly is the training schedule
of Virat Kohli that makes him look so drool-worthy today? In one of the recent tete-e-tete with Gaurav
Kapur, on Breakfast with Champions, Virat said:
“I’m very possessive about what I eat and how I train.” In one of his interviews, Kohli told that
whenever he is at home, he goes to the gym five days a week and works out for at least
two hours. Even when he is on a tour, he tries his best
to take time out for exercise. According to him, it is the “eat, sleep,
train, repeat” pattern that anyone needs to follow to remain fit. In the same interview, Gaurav recalled an
incident, when he called Virat and Virat told him that he is in the gym and asked him to
call in 4 hours! To which, Virat replied: “4 hours is usually when you combine two session
together, which is off season. During season it’s about an hour and a half. It also depends on your metabolism. If my metabolism was like Hardik Pandya or
Shikhar Dhawan or like KL Rahul… they all have lean physique. It’s not the same for me. If my diet is not controlled, all the hard
work and training will go for a toss. Like in my much younger days, I didn’t have
a jawline. You can’t find it. – I tried finding it with my hand even then
I couldn’t.” 2. Workout plan. His workout routine is a combination of weights
and cardio exercises. In another interview, Kohli revealed that
it was former fitness coach of Indian cricket team Shankar Basu, who introduced him to weightlifting. He said: “He (Basu) introduced me to weight-lifting,
and that has made me realize what actually one needs to do. It’s a thing that one needs to get a knowledge
of. I don’t do upper body. I only work on my legs for explosive power. He makes me do a crazy number of squats, close
to a 100 in a session.” 3. Tech-savvy workouts. The Indian cricket team’s skipper also keeps
adding high-tech gadgets to improve his workout routine. One of the first high-tech gadgets to be added
to his fitness routine was a high-altitude mask. The high-altitude or elevation mask improves
one’s workout efficiency. Also, it conditions lungs because of which
they are capable of working harder and hence improving one’s stamina and energy levels. Another hi-tech equipment that Kohli is a
proud owner of is Tecnoshaper, which is an ideal thing for sportspersons looking to work
on their abdominals. It works around the abdominal area, helps
in fat loss and hence provides a defined waist and firmer skin. How has training helped Virat Kohli up his
game? Other than excellent batting skills, Virat
is really fast when it comes to running between the wickets and is a perfect combination of
agility and speed whenever he is performing his duty as a fielder. As already mentioned, the legs exercises have
helped him to be fast on field, whereas cardio exercises have helped him boost his stamina. In addition, regular workout improves his
focus because of which he is able to exhibit alertness as well as great presence of mind
on field. Virat Kohli’s breakfast, lunch, dinner and
cheat meal. In the Breakfast With Champions interview,
when Gaurav asked him about his breakfast, Virat replied:
“My breakfast is set…I eat an omelette. Three egg whites, one whole egg. Spinach with black pepper & cheese, some grilled
bacon or smoked salmon along with it. I eat papaya or dragon fruit if it’s available,
then watermelon. I eat a decent amount of cheese for good fats. I carry my own nut butters and I get gluten
free bread from the hotels. And finally, a nice big pot of green tea with
lemon. I drink 3-4 cups of that.” And lunch and dinner are all grilled chicken
& grilled fish? “When our trainer Mr Basu tells me to put
on a bit of muscle then I increase red meat. Otherwise generally for lunch it’s grilled
chicken and mashed potatoes, spinach and veggies……and for dinner, it’s seafood.” Then, Gaurav asked him:
“If you had one cheat day, that no matter what I eat, it’ll go down like it’s broccoli,
what would that be?” To which Virat remarked:
“Ram’s chole bhature in Rajouri Garden (Delhi), 110%. That too you have to go to his shop and have
it……not take away. By the time it comes home it’s not a bhatura
anymore. It feels like stale bread. Fresh bhaturas where you pop a hole with your
finger. Along with some onions, mint chutney, carrot
pickle & some chili pickle.” Virat Kohli’s full diet plan. A true-blue Punjabi at heart, Virat Kohli
is a big-time foodie and loves to explore new cuisine wherever he goes. He himself has admitted this in various interviews
that he cannot resist food. A great fan of seafood, his favourite cuisine
is Japanese. In fact, many reports state that he prefers
high-protein diet including options such as lamb chops and pink salmon, whenever he is
on tour. Surprisingly, he does not really follow any
specific diet plan. Here are the key notes one can take from his
eating habits: Virat prefers eating home-cooked food, and
that too to his heart’s content. He does not believe in eating less to stay
healthy. Rather, he believes in eating in the quantity
that his body can easily digest. Like any other health-conscious person, Virat
too avoids junk food. Whenever required, he replaces fried food
with organic and healthier options. For example, if at all he has those between-the-meal
hunger cravings, he chooses wheat crackers over fried chips. In fact, his all-time favourite munchies include
nuts which he usually team up with a cup of black coffee. While he is not pro-junk food, it is hard
to resist for him too. So, there are cheat days in his diet routine
as well. But, he knows where to put a stop and also
ensures he burns out all the extra calorie the very next day in the gym. In one of his interviews with Forbes India,
he talked about the same and said: “People also suggest you shouldn’t make
your body totally alien to this (junk) kind of food. Once you have a craving, it has a very bad
effect on you so I try to have those ‘cheat’ days in between, but I don’t go overboard. The very next day, I make sure I burn that
off.” In the same interview, Virat opened up about
his dinner and said: “I try to eat as light as I can for dinner. During game time, I have protein shakes with
carbs. And I take my carbs from good sources. I don’t touch junk food unless it is in
a place like Kochi where you are completely drained and it is a one-off.” A few might find it surprising, but he does
not even drink or smoke. (Girls, now you know the secret behind his
flawless skin too). Virat only drinks bottled mineral water to
ensure he does not become a victim of water-borne diseases. Many reports even claim that he only drinks
mineral water of Evian brand, which is imported from France. Phew, Virat Kohli has really put in lots of
efforts to achieve a body that not only makes him extremely good looking but also makes
him one of the fittest players of the world. Not to miss the sacrifices he has made by
choosing health over taste. Truly, his way to fitness is an inspiration
for every youngster out there and we hope you too took a lesson or two from this great
sportsman, didn’t you! If you have some other tips, please do share
with other readers in our comments section. To stay up to date with my latest videos and
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